Sunday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 5:00

8 sets:

:20 max-distance row

:10 Rest

Warm-up (No Measure)

OVERHEAD SQUAT PROGRESSION | 7:00

3 overhead-squat initiations Press up as the hips push back.

3 above-parallel overhead squats Hold just above parallel and press up.

5 overhead squats press up into the bar at the bottom of the squat.

5 overhead squats push the bar away from the head throughout the entire squat.

OVERHEAD SQUAT WARM-UP | 4:00

2 sets:

5 overhead squats (building)

Workout

Overhead Squat (5-5-3-3-3-1-1-1-1)

Rest 2:00

From 20:00-32:00:

For time:

Row 1,700/2,000 m

2000m Row – CFC (Time)

Stretch

Warm-up (No Measure)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side